In the last two years i've stopped playing rugby and training martial arts, and swapped my job from moving concrete to moving boxes, surprise surprise i now feel really unfit.

I'm 21, 6"2 and weigh 86.5 kilos. I have no injuries and a fair idea of lifting techniques and access to all equipment and so on. My goal is to simply to increase my general fitness and as such i've started running every other day, a mile for now until i'm back into the swing of things.

With regards to weights, i'm wondering if a routine of deadlifts and squats is going to help me out, probably set out like this:

You would be looking at Plank, Bridging/hip pop-ups, hanging leg/knee raises and back extensions. 3 sets of each with perfect technique will be sufficient, and also prime your body for the developmental stretching, which should all be based around the hips - hip flexors, hamstrings, lower back, glutes, quads, inner/outer thighs and ITB.

Developmental stretching is time consuming, but should not be agonisingly painfull - dont 'force' stretches, just repeated gentle pressure, always breathing and relaxing into the stretch. Much like yoga poses, by the end of the session, what you can do with ease is what was impossible at the start.

Running is monstrously hard on the legs and hips, and this attention to stretching is vital if you are to avoid injury and continue to run long term.

I would keep with a deadlift session personaly, as it addresses your grip, as well as the structures of the mid and upper back directly, making it a good exercise for posture and functional strength.See how you go, but if you truly find it a chore and demotivating, then consider replacing it with hang-cleans if you know the technique, or failing that, a second day of squats shouldnt hurt.

Hey Cord, after three months of this routine, i only have one complaint... my jeans are now too small for my legs.

On a serious note though, i'm looking to change my workout as my overall goals have changed. I'm thinking of swapping a run for a swimming session each week, and i think my upper body is a bit neglected.